Breakdancer- 30 seconds
Bridge- 30 seconds
Touch Down Jax- 30 seconds
Breakdancer- Set up in a prone “crab” position with your knees bent and your hands and feet on the ground. Engage your core and kick one foot up toward the ceiling. Reach for that foot with your opposite hand. Return your hand and foot to your starting position and repeat on the other side. Continue like this for 30 seconds.
Bridge- Lie on your back with knees bent and both feet driving into the ground. Maintaining a neutral spine, lift your hips off the ground. Power the movement with your hips (especially your gluteal muscles) and avoid trying to go too high by overarching your low back. Lower with control.
Touch Down Jax- Stand with your legs together and your arms by your side. Sit your hips back into a narrow half squat. Reach your arms down towards the floor, but try to keep your chest tall. Now explode up, extending your arms out to the side and landing in a wide stance. It should look like the top of a jumping jack. Continue by jumping your feet back together and landing in your narrow half squat. Repeat for 30 seconds.